A: Warm Up:
x 2 – 4 sets
B: For Time
50 Hand climb
45 sec rest
30 Hand climb
30 sec rest
15 hand climb
C: 21- 15 – 9
D: Streching with Enci Yoga
https://www.youtube.com/watch?v=04SJGnMJ1Jc
1)Warm up: gymn + PVC exercises + 5′ easy row 2)Rack jerk E90″ x 2 reps x 5 sets 2″ pause in split 3)”Bádibilding” 3 sets, 90″ rest btw sets * 2-5 strict pull up * 6/6 half kneeling press@ DB * 8 bent over row @medium weight 4)2x 6′ amrap, 2′ rest btw sets…
1. WU. + 2 sets of: • 5 scapula pull- ups • 8/8 split squats • 5 scapula push- ups • 8 drop squats 2. Snatch Balance Practice / 5×3 increasing weight 3. E2′ for 10′ • 5 Hang Squat Snatches @50/35 35/20 • 40 DU’s / 80 Single unders 4. Not for time ▪︎…
HOMEBODY 13. NAP A: AMRAP 5′ • 10 bird dogs • 10 cossack squats • 16 dead bugs • 8/8 1-leg hip thrusts B:AMRAP 20′ „CINDY’s Abs” • 5 Handrelease push-ups • 10 sit- ups • 15 air squats C:3 sets • 20 skull crushers @ water bottle • 40 russian twists @ something
HOMEBODY 45. NAP A: 3 rds 10 glute bridge 10/10 shoulder taps in push up position 40″ plank 10 Jumping Jack B: 3rds 14/14 cossack squat 14/14 shoulder press 14/14 crossing balance lunges 14/14 single arm row C: Tabata 20″ work/ 10″ rest 4 rds Mountain climbers Burpee HRPU 1′ rest 4 rds Air squat…
1)3 sets – 12 m spider man walk, 12 m crab walk – 6/6 cossack squat – 10 barbell good morning – 20″ HS hold/wall 2)Back squat 2×3@80-85 %, 1×2@heavier, daily max, when if its very good 3)20′ EMOM Min 1- 10-12 m HS walk/ 2-4 wall climb Min 2- 15-20 box jump Min 3- 10-15…
Wu: Gymn + Thoracic mobility A: 3rds 6 tempo kb suitcase deadlift 3131 6/6 one arm kb dead clean 10 scapula pull up 10 frog bridge B: 10 min Clean technic, practice C:Every 4min x 6 100 simple under (rx 50 du) 10 pull up (rx 5-7 bar mu) 10 alternatig kb cluster 16/12 kg…
